"If I eat a donut, that's like 1 hour extra on the treadmill, right?"
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I hear this all the time. People trying to compensate for the "bad" food choices they make. The truth is, a calorie isn't a calorie, and all food isn't created equal. Just because we eat, for example, a piece of fruit 🍎, doesn't mean we necessarily absorb and use it. There are many factors that impact how we digest, process and use our food.
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Think of food as information being sent to our bodies. This information will send messages ✉️, like releasing different hormones, affecting what our bodies do with the food we just ate. These hormones can do anything from starting protein synthesis, or storing excess glucose as fat. Even our thoughts, feelings and environment can impact how we process food. 🤔💭
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My point is, that one donut you just ate isn't equivalent to an hour an a treadmill. It's not as simple as that.
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Takeaway: you can never out run a poor diet. 🏃🏻‍♀️🍩
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@pvdonuts .............................................................
#iam1stphorm#fridaymood#foodfriday#pvdonuts#foodie#nutritioncoach#personaltrainer#donuts#fitfam#cheatmeal#iifym#healthylifestyle#fitgirl#instafood#instafit at Providence, Rhode Island

I'm Gemma, I'm a personal trainer and over the last few years working as a full time personal trainer I've realised that women in Ireland (probably else where too) are drastically underserved in the fitness industry.
Women are the biggest consumers of fitness products, be it gym memberships, clothing, supplements, clothing whatever and yet we're expected to just consume consume consume and not demand better service.
BULLSHIT. Ive spent my time educating myself, serving my clients and developing my skills so I can help as many women as possible.
The Female Strength Collective is about creating the biggest, most bad ass group of women who are confident, empowered and who's physical strength match the intellectual and emotional strength all women have inside of them. Something magical happens when these things add up and I really hope that I can help as many women as possible to achieve it.
To launch The Female Strength Collective I'm offering 1 free personal training slot. Make sure you're following the page and like and share this post. Winner announced next Friday x
#womenempowerment#womenempoweringwomen#girlgang#ladieswholift#strongwomen#femalestrength#feminist#thefemalestrengthcollective#fitfam#irishfitfam#veganfitfam#dublinfitfam#gymlife#ptlife#personaltrainer#gym#flyefit#flyefitportobello#likeandshare

➖Build Muscles, Not Excuses➖ 🚨Excuses Don’t Get Results. 99% Of Failures come from People Who Have a Bad Habit of Making Excuses rather than Taking Responsibility & Initiative for Themselves. In Reality, the Only Person who can Hold You Back is You! So Stop Blaming your Circumstances on what You are Able to Change If You Would Just Lose Your Excuses. Tell Yourself Today, No More, Its Time to Change & Its Time to Do whats Best For You! ⚠️Youre Ready To Give Up? Then Let Me Remind You Of Something. Its Hard to Get Fit, BUT Its Harder to Look in the Mirror & Dislike what You See. 💥So Lets Make a Pack of No More:
-Negative Body Thoughts
-‘Ill Do It Tomorrow’
-Sitting & Wishing for a Thinner Me
-Mindless Eating
-Waiting for it to Get Easier
-Buts (Unless its with a double T)
-I Cants
-Its Too Hard
-Im Too Tired
-I Would If I…
-Im Not Good Enough 💥Begin:
-Working Out Today
-Eating Healthy Today
-Your life Change Now
🤩Do It Today & Be Proud Of Yourself Tomorrow! 🔥If You Want to Get Fit, If You Want to Work Towards Becoming Your Healthiest Self, You Have to Give Away Only One Thing, Your Excuses. Don’t Wait for the Perfect Moment, instead Take the Moment & Make it Perfect! At The End of the Day Let There Be No Stones Unturned, No Explanations & No Regrets. ▪️ @jednorthwomen@liquidmuscle ▪️ #weightlifting#goals#healthy#gym#motivation#gains#muscle#shredded#wcw#grind#biceps#workout#fitness#fitspo#bodybuilding#fitnessmodel#fitchick#fitgirl#workforit#transformation#fitspiration#love#igfit#physique#fitfam#bikini#nopainnogain#squats#flex#noexcuses at Waterloo, Ontario

DO YOU REALLY WANT TO BUILD MUSCLE?
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When you’ve been working out for years and not seeing your body change it can be so frustrating!😞
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I literally worked out for 5-6 years and didn’t notice any changes in my body. .
Zero changes. .
I stayed small and skinny but had no increases in muscle mass or muscle definition🤔
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When I started following my customized program design template religiously that’s when things started changing.😊
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I changed my program every 6 weeks, never missed my prescribed sessions, and focused on progressive overload and proper periodization.
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That’s when I started looking strong instead of skinny!
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I also dialed in my nutrition and made sure that I was eating for my SPECIFIC goals!
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I am still small, but I feel strong, even after having two babies in three years. All my hard work and dedication is paying off.
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I’m so thankful for all those years I didn’t do things correctly because it motivated me to try something new, which has brought me to this place.
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I’m proud of my STRONG(not skinny) #mombod
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Are you tired of the same old programs? Maybe you’re ready for something new every 6 weeks tailored for your needs, goals, and lifestyle.
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Have you struggled with finding a program to get your body to respond? Comment below👇👇
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#fitfam#buinessprofessionals#businessowners#momlife#health#momof2#weightloss#fitnessjourney#fatloss#health#professionalwomen#fitmomma#onlinecoching#fitforlife#healthcoach#weightlosscoach#strongwomen#postpartum#bosslady#weightloss#strongwomen#mindset#8monthspostpartum

I’ve been in Utah now since Monday, but it’s been super crazy with a lot of unexpected snow they got! So after some delayed flights and longer work days that we condensed to avoid bad road conditions I finally got some handstanding in out here
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And of course waited for some magic from @tiffanyjoyphoto. This girl seriously makes my travel adventures look amazing. Not to mention the amazing company she gives me 😍
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#lifeontheroad#moab#archesnationalpark#utah#handstandeverywhere at Moab, Utah

Since my body has been feeling fatigued. I decided to do some lighter weight deadlifts, but with more reps.

152

13 hours ago

🏋🏻‍♂️ 7 Rules To Get Jacked 🏋🏻‍♂️
Credit: @jmaxfitness
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Some things to keep in mind:
-> For optimal recovery and muscle building strive to get 1g of protein per lb of weight
-> Focus on either lifting heavier weight or doing higher rep range each week
-> Rest days are important days to recover -> Watch your calorie intake
-> Consistency is essential -> Change your routine periodically
And never give up 💪🏼 we all fall off time to time!
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👇🏼Tag someone that needs to read this! 👇🏼

Training is a type of meditation for me. Whenever Kob or I are pushing through a defeating set, we tell each other “close your eyes and go to that place”. *That mental place* is focusing on anything or anywhere besides that moment. The stage, the beach, anything. -
The reps that don’t hurt don’t count, my internal motivation and confidence are at an all-time-high, and as I always say, I will NOT be outworked. 💕🔥 #theflameislit#iwillnotbeoutworked -
ALSO- with my delivery from @blackstonelabs_official this month, I got the DUST X preworkout in Cotton Candy and OMG 👌🏼. I am not a fan of pres that make me jittery or itchy and have experienced none of this. My lifts have been so intense and explosive, mood elevated, just awesome. I’ll do a full post on this tomorrow, but for those of you that want to try, HMU if you work out at Powerhouse in Kzoo and I’ll give you a sample. Everyone else, you can use my discount code CHLOEBOLTFIT to save 🤑💜